Prep
Equipment required: Foam roller, light KB
1) 1 Round:
– 60s each Foam Roll Pecs
– 60s each Biphasic Pec Stretch
2) 2 Rounds:
– 5 each Tall Kneeling KB Halo
– 5 Superman Rows
3) 3 Rounds:
– 5 each Split Stance 1-arm Rows
– 5 each Plank Waves
– 3-5 Push-ups
– 5 Skip Jacks
4) Close Grip Bench w. an empty barbell
1 x 5 w 1s pause halfway down, 1s pause at chest.
A.
2/4 x 6 3s hold.
OT2:30M
– 2 Warm-ups, 4 working sets
B.
EMOM10
2-3 Man-Makers (50/35)
7-10 Pull-ups
– Goal: Challenging effort with minimum 60s of rest each round
Rx+: (7/5 Ring Muscle-ups) (60/45)
L3: (40/25)
L2: (Band assisted Pull-ups) (30/15)
L1: (Ring Assisted Pull-ups) (20/10)
C.
3 x 12-15. Rest 60s